Well, Tuesday turned out to be 30 miles or 01:32 and my first run with my soon to be new club Tri BRJ was just over 5 miles of 1 min fast with 1 min recoveries all the way through. After 4 days of cycling without a break my legs were complaining on Wed morning so I took the day off. Did my swim this morning which was 400m warm up, 4 x 50m fast then 10 x 100m with 15 sec rest, it averaged out at 1:30 for each 100 which wasn't too bad as the pool was really warm and finally 6 x 50m cool down.

I have a run session at lunchtime and my legs are still a little tired so it will be interesting to see how I go, I only have a swim tomorrow so will be able to rest them again.

The session is 10 min warm up then:
7 x (01:30@ 75% - 30 sec @ 60% recovery) continuous, straight into
3 x (01:30@ 84% - 30 sec @ 60% recovery) continuous
Followed by a 5 min cool down to under 60%

75% MHR for me is 173 bpm and 84% is around 184 bpm, as these are short and to keep consistency throughout the run I do these on the treadmill with a 0.5 incline. Last time the 75% was 16kph and 84% was 17kph.

Just had a nice big piece of chocolate cake that was baked by a work colleague's wife, well it would have been rude to refuse. If I'm slow its because I'm carrying that around with me :o)